Tag Archives: #burgers

Beefy Mushroom Burgers

I adore big, juicy burgers, but honestly, I don’t want, or need, all that food. If you feel the same way, there are easy swaps you can make for a more nutritious burger meal, such as adding mushrooms for some of the meat, that don’t skimp on taste, and are also good for the planet. Here’s how I build a better burger, and how you can, too.

Mushrooms Matter

Recently, the Mushroom Council invited me to lunch at Alden & Harlow restaurant to learn more about The Blended Burger Project, a program that encourages chefs nationwide to create burgers using at least 25% mushrooms. (Please note that I did not write this post on behalf of the Mushroom Council and I did not receive anything from them other than lunch.)

I was particularly fascinated with some new research about mushroom sustainability, which found that it’s possible to grow up to one million pounds of mushrooms on a single acre of land, and that producing a pound of mushrooms requires less than two gallons of water. That’s good news for the environment.

Mushrooms are tan and white, and they often get disregarded for their lack of color, which is taken to mean that they’re not worth much nutritionally. Wrong! Mushrooms supply B vitamins, selenium and other protective compounds, and when producers expose them to ultraviolet rays, mushrooms are an excellent source of vitamin D. In fact, they are the only source of vitamin D in the produce aisle!

Mushrooms may be better for you than you realize!

Become a Blenditarian

Mushroom sustainability and nutrition is only part of what I wanted to share with you. The meeting inspired me to create an appealing blended burger recipe that’s easy to make at home, especially since it’s National Burger Month.

Blending mushrooms with meat is not new to me. Mushrooms have a meaty texture and a savory taste called umami which pairs well with meat. My Beef and Mushroom Stew recipe forgoes some meat for mushrooms.  I also use mushrooms to replace meat in marinara sauce and on pizza.

Lean ground beef, ground skinless turkey breast, and other lean animal foods, such as bison, are full of valuable nutrients, including protein, zinc, and iron.  Too many large, fatty burgers on white buns can spell trouble for your health, however.

Substituting mushrooms for some meat, no matter how fatty, increases vegetable intake – always a good idea – and naturally decreases the calories, fat, saturated fat, and cholesterol in a typical burger.

Beefy Mushroom Burgers

In my blended recipe, each burger uses just two ounces of lean beef.  When I serve the burgers, I skip the chips (well, I may have one or two), opt for whole wheat hamburger buns, and enjoy a large fresh green salad topped with olive oil and pepitas (pumpkin seeds) for extra crunch and nutrition.  I like to garnish my burger with a horseradish/mayonnaise mixture, sliced tomato, and lettuce.

Preparation tip: Make a double batch and freeze raw burgers individually for future use.

Beefy Mushroom Burgers

Makes 4.

12 ounces baby bella mushrooms, or any mushroom

2 teaspoons olive oil

8 ounces 93% lean ground beef

fresh ground black pepper, to taste

2 large eggs, lightly beaten

1/2 cup seasoned bread crumbs

2 teaspoons dried basil

2 tablespoons Worcestershire sauce

4 2-ounce whole wheat buns, toasted or grilled, if desired

 

Chop mushrooms into 1/4-inch pieces.

Heat a medium skillet over medium high heat.  Add the olive oil to the pan and heat.  Add mushrooms to pan and saute for 3 to 5 minutes.  Season with ground black pepper.

Place mushrooms in a food processor or blender and pulse until they take on a paste-like consistency, about 10-15 seconds.

In a medium bowl, combine the mushrooms, beef, eggs, bread crumbs, basil, and Worcestershire sauce.  Form mixture into 4 patties of equal size.

Preheat grill or grill pan to medium-high heat.

Cook burgers for 5 to 7 minutes on each side or until they reach an internal temperature of 160˚F.

To serve, place patties on buns with desired toppings.

Per serving (burger and bun): 
360 calories; 11 grams fat (3 grams saturated fat); 141 milligrams cholesterol; 771 milligrams sodium; 40 grams carbohydrate; 5 grams fiber; 27 grams protein

 

Tuna Burgers With Smashed Avocado and Tomato

I make these tuna burgers a lot. I love them so much that I included them in my latest book, Expect the Best, Your Guide to Healthy Eating Before, During, and After Pregnancy. Don’t worry – you don’t need to be pregnant, breastfeeding, or trying to conceive to enjoy the benefits of these burgers! Experts suggest that adults eat at least two fish meals weekly, and that pregnant and breastfeeding women consume two to three meals a week. My burgers are made with canned tuna, an inexpensive, convenient source of several nutrients, including protein, iodine, and omega-3 fats necessary for heart health, and for a baby’s brain development and vision.

Tuna Burgers With Smashed Avocado and Tomato are ready in less than 30 minutes!

 

Tuna Burgers With Smashed Avocado and Tomato

Makes 4 servings.

4  5-1/2 ounce cans or pouches of tuna, drained

1/2 cup seasoned bread crumbs

2 large eggs

2 tablespoons finely chopped shallots or red onion

2 teaspoons dried dill

1 tablespoon canola oil

1 pitted avocado, chopped into 1/2-inch pieces

2 small tomatoes, chopped into 1/2-inch pieces

4 2-ounce whole-grain sandwich buns or whole-wheat English muffins

Place the tuna in a medium mixing bowl and break it up into small pieces with a fork.  Add the bread crumbs, eggs, shallots, and dill, and combine well.  Form the mixture into four burgers.

 

Use an empty tuna can to form the burgers so that they are uniform in size and fit on the buns or English muffins.

 

In a medium skillet, heat the oil over medium-high heat. Cook burgers for about four minutes on each side.

The tuna burgers should be cooked until golden brown and slightly crispy on the outside.  

 

I usually make a double batch of this recipe because they are easy to freeze and reheat for a quick lunch or dinner.

Wrap cooked tuna burgers well and date the package. They will last for several months in the freezer. Reheat in the microwave and make the avocado/tomato topping just before serving.

 

In a small bowl, combine the avocado and tomato until just mixed, mashing lightly while stirring.  To serve, place burgers on sandwich buns and top with the avocado mixture. Enjoy with baby carrots for extra crunch and more vegetables.

Delicious and nutritious Tuna Burgers With Smashed Avocado and Tomato pack omega-3 fats, fiber, protein, and much more!

 

Per serving:
430 calories; 14 grams fat (3 grams saturated fat); 139 milligrams cholesterol; 810 milligrams sodium; 40 grams carbohydrate; 8 grams fiber; 39 grams protein

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